Diet

BUILD MUSCLE, STAY LEAN MEAL PLANS These are examples of the types of meal plans you should follow when you want to build muscle without gaining fecund. Training daylight Menu meal 1: 8 a.m. 2 affluent eggs, 4 egg whites 1 1?4 loving cups burgoo (dry measure) 1 orange or 1 cup complex fruit meal Totals: 669 calories, 58 g protein, 93 g carbs, 7 g deep Meal 2: 11 a.m. 8 oz. scandalmongering thorax 1 small to medium potato* Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat Meal 3: 1 p.m. Whey protein shake (1 scoop) 1 banana tree or apple Meal Totals: 450 calories, 48 g protein, 58 g carbs, 2 g fat Meal 4 (postworkout): 3 p.m. 8 oz. turkey breast 2-3 cups rice* Meal Totals: 1,096 calories, 78 g protein, 177 g carbs, 4 g fat Meal 5: 6 p.m. 8 oz. underfur beef (95% lean) 1 slice low-fat cheese 1 cup of rice 1 piece fruit^ Meal Totals: 593 calories, 59 g protein, 57 g carbs, 13 g fat Meal 6: 9 p.m. Whey protein shake (1 scoops) Meal Totals: one hundred seventy calories, 40 g protein, 2 g carbs, 0 g fat DAILY TOTALS: 3,387 calories, 339 g protein, 424 g carbs, 29 g fat * If you have a hard time staying lean, eat the small portion of carbs at this meal. ^ Optional. If you start the plan and find youre adding bodyfat, drop this menu item. Non-Training Day Menu Meal 1: 8 a.m.

2 full eggs 4 egg whites 2 slices whole-grain toast Meal Totals: 344 calories, 46 g protein, 35 g carbs, 2 g fat Meal 2: 11 a.m. 8 oz. yellow-bellied breast 1 small to medium potato Meal Totals: 409 calories, 56 g protein, 37 g carbs, 3 g fat Meal 3: 1 p.m. Whey protein shake (1 scoops) Meal Totals: 170 calories, 40 g protein, 2 g carbs, 0 g fat Meal 4: 3 p.m. 8 oz. turkey breast 1 cup brown rice 2 cups entangled ve putables Meal Totals: 734 calories, 75 g protein, 70 g carbs, 4 g fat Meal 5: 6 p.m. 8 oz. ground beef (95% lean) 1 slice low-fat cheese 2 slices whole-grain bread Meal Totals: 483 calories, 59 g protein, 27 g carbs, 13 g fat Meal 6: 9 p.m. 8 oz.... If you want to get a full essay, order it on our website: Orderessay

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